It is generally accepted that an unhealthy gut microbiome (dysbiosis) is associated with a wide variety of diseases including type 2 diabetes, high blood pressure, cardiovascular disease and bowel cancer. Studies have also demonstrated links between dysbiosis and a range of brain diseases including Alzheimer’s disease, depression, Parkinson’s disease and multiple sclerosis. People who are overweight show increased dysbiosis. A healthy gut microbiome is associated with improved immunity.
Things which promote a healthy gut microbiome:
- Foods with plenty of fibre: https://www.bda.uk.com/resource/fibre.html
- Eating a variety of different fruit and vegetables- ideally a rainbow of different colours
- Avoiding ultra-processed foods and sugary or artificially sweetened drinks
(Ultra-processed foods are foods which are highly processed in factories – they contain chemicals which our bodies can’t process properly. How do you tell if a food is ultra processed or not? Look at the ingredients on the back. If the list is long, and full of unrecognizable ingredients then there is a high chance it is ultra processed!)
- Physical Activity: https://www.douglasmedicalcentre.co.uk/help-support/health-and-wellbeing/physical-activity/ Being active outdoors and spending time in nature is particularly good for your gut microbiome.
- Sleep: https://www.douglasmedicalcentre.co.uk/help-support/health-and-wellbeing/sleep/
- Reduce stress:https://www.douglasmedicalcentre.co.uk/help-support/health-and-wellbeing/mental-wellbeing/
- Fermented Foods
Please note we are unable to recommend specific probiotics.
Other Resources:
https://www.bbc.co.uk/food/articles/gut_bacteria